High Cable Fly
High cable fly for upper chest stretch and contraction
ChestIntermediateStrengthFly
At a glance
| Muscles worked | Primary: Chest |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Fly |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Stand between high cables
- Step 2: Grip handles with slight elbow bend
- Step 3: Bring arms down and across
- Step 4: Squeeze chest
- Step 5: Return controlled
Equipment
- Cable machine optional
Coaching tips
Benefits
High cable fly for upper chest stretch and contraction
Common mistakes
Using too much weight
Make it harder
Slight bend in elbows
Make it easier
Pec deck fly
Breathing
Exhale squeezing, inhale opening
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.